2 Grain

2 grains, 1 fruit, 1 fat, 1 protein

As promised, I am sharing the scone recipe I tried today! I found the recipe on the Fage yogurt website, and it was a total hit!

“THIS IS THE BEST SCONE I’VE EVER HAD….PERFECT!” – Sergei (There you have it folks, this recipe is better than the boxed and store bought scones we’ve tried!)

Instead of using cranberries I used dried cherries and golden raisins. On the next batch I added a cup of oats and made oatmeal raisin scones. The combinations are endless so feel free to make your own and share what you tried!

Preheat oven to 400F. Combine first four ingredients in one bowl (dry), and the sugar, yogurt, egg, butter, and zest in a separate bowl (wet). Add the wet mixture to the dry and fold in the dried cherries. Make a circular shape with the dough and cut into 8 pieces. Bake scones with at least an inch of space between them for ~15 minutes.

UCLA studies show a chemical found in turmeric reduces risk of Alzheimer’s disease.

Curry spices can help ward off the common cold by triggering the body to produce extra mucus and reduce inflammation in nasal passages.

1 tsp vegetable oil [1 fat]

1/2 sweet potato, chopped [1 grain]

2 baby bok choy, chopped [1/2 vegetable]

1/2 japanese eggplant, chopped [1/2 vegetable]

1/2 cup kidney beans [1 grain, 1 protein]

1 shallot

1/2 tbsp red curry paste

1 tbsp plain greek yogurt

1/2 cup coconut water

1/2 tsp cornstarch

chili powder and ground ginger

>> Heat oil in a skillet and sauté the sweet potato. In a separate bowl, combine coconut water, cornstarch, yogurt, and red curry paste. Once the potato gets some color, add the bok choy and eggplant. After about a minute, add the beans and curry mixture. Reduce to a simmer. Add a few shakes of chili powder and ground ginger. Let simmer about 3 minutes until all the vegetables are cooked through. Top with chopped shallot. Serve over rice, with naan, or enjoy as is.

2.5 fats, 1 fruit, 2 grains, 3 proteins, 2 vegetables

Happy April! I’m so excited to share this recipe with you guys; it’s juicy, tangy, naturally sweet and salty.

But let me back track a little. Over the winter I bought a 4 lb bag of frozen pineapple chunks from Costco. I’m almost at the end, but still have a little left. I like to eat them right from the freezer, but decided to switch things up and incorporate them into my stir fry. Do you have any pineapple recipes to share for the last of my bag?

Fun Fast Facts:

Pineapple has very good anti inflammatory benefits because of its enzyme bromelain.

Pineapple grows as a result of of many flowers whose flowerets have joined around the core.

>> Combine all ingredients for the sauce, except cornstarch, in a dish. Dry tofu with a paper towel and dice it into a bowl. Cover with 2 tbsp. of sauce and set aside to marinade about 5-10 mins. Add cornstarch to the remaining sauce and mix until smooth. Heat skillet with coconut oil and sauté onions. Add the tofu until it has browned. Add vegetables and cook 2 minutes. Add the brown rice and egg whites. Cook an additional 2 minutes and serve. Garnish with scallions, cilantro, and cashews.

*To get pineapple juice, I simple microwaved the frozen pineapple chunks for about 30 seconds.

1 fat, 2 grain, 1.5 protein, 1 vegetable

I wanted to test out a recipe from a country (…or continent) I’ve never been to before. I chose Africa. Of course, Africa is huge so you can only imagine the range in cuisine. Central, East, South, and many other regions have their own signature dishes depending on the climate and environment.

I’ve only tried African cuisine once before at an Ethiopian restaurant in Boston and I wasn’t impressed. I was caught off guard by the fact everyones orders came served on the same dish. Plus I was forced to sit on a wooden stump. Granted, this was probably ten years ago and I was young, confused, and uncomfortable.

That being said, I’m so happy I tried this! The spices blend wonderfully; I will definitely be testing more African recipes. Maybe I’ll even make my own Injera (African flatbread)!

2 fats, 3 grains, 1 protein, 1 vegetable

WOW I can’t even describe how surprised I was with this dish. It’s sweet, salty, nutty and so good I licked my bowl clean!

I used broccolini instead of broccoli which absorbed more flavor and gave perfect bite size crunches. The stems resemble asparagus in shape, but have the taste and sweetness of broccoli. If you must, you can use broccoli but be sure to slice the stems to achieve a similar texture.

What’s broccolini you ask? ….

Broccolini is sometimes mistaken for “baby broccoli”, but it’s actually a cross between broccoli and chinese broccoli. Nutritionally speaking, broccolini and broccoli are very similar and considered to be superfoods. They are high in vitamins K and C and well known for their cancer preventing properties. Research has specifically identified broccoli with decreased risk in the following types of cancer: prostate, colon, breast, bladder, and ovarian. Click here to read more about the specific health benefits of broccoli.Sweet Potato Quinoa:

1/4 cup dry quinoa [2 grains, 1 protein]

1/2 sweet potato [1 grain]

1/2 tsp chili powder

pinch of salt

‘Cheezy’ Broccolini:

1 tbsp nutritional yeast

1/2 tbsp tamari (or soy sauce)

1 tsp olive oil [1 fat]

1 cup broccolini, chopped [1 vegetable]

Top with:

1 tbsp (~6) almonds, chopped [1 fat]

>> Quinoa: Set your quinoa to cook with the chili powder and salt. With a knife, poke holes in the sweet potato and microwave for about 2-3 mins, until soft. Once cooled a little, peel and mash with some hot water. Mix the mashed sweet potato with the quinoa once it’s cooked.

>>Broccolini: In a skillet, saute broccolini in oil. Mix in the tamari and nutritional yeast, and set aside. This entire process should take about 3-5 minutes as you still want the broccolini to be little crisp.

2 fats, 2 grains, 1 protein

Today I got the latest issue of Science magazine in the mail. As I was flipping through I found an interesting study. A team of scientists fed one group of mice a low carb high protein diet and fed the other a high carb low protein diet. Which group lived longer you ask?Paleo dieters (low carb, high protein) will be disappointed to hear their respective mice only lived 100 days. The counterpart mice (high carb, low protein) were healthier and outlived them to 150 days. Fat intake levels made no difference in the mice health or appearance. It should be noted that the Paleo mice were skinnier, but this translated to illness and decreased longevity. You can read more about the study here.

Basically, the research supports the importance of a balanced diet. (Woohoo balanced meal plans!) Ok now onto the recipe…

1 fat, 1 fruit, 1 protein, 2 grains

As you know, I have a huge sweet tooth. This is my go-to dessert for dinner. It is such an easy recipe that can be made ahead of time and assembled in seconds to serve.

I could go on and on about my love for this recipe. I make so many variations of it. When I’m not trying to be fancy with my presentation, I cut the sweet potato into cubes and serve them over brown rice with the other ingredients. Delicious.

Quick Facts:Sweet Potatoes are high in vitamins A, C, and B6. They have anti-inflammatory, antioxidant, and blood sugar regulating components. To absorb all the benefits of beta-carotene it’s important to eat the sweet potato with some fats.

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Welcome

FeedMeColor is your meal plan go to! In February 2014 I was placed on a meal plan. It was stressful, confusing, and I needed help. I created FeedMeColor to create recipes and meal ideas for those who are following a meal exchange program, counting carbs, or need help with meal planning.

Meal plans are followed for a number of reasons including illness and weight management. In this program, you are allowed a daily amount of each food group. For example, breakfast could be: 3 Grains, 3 Proteins, 3 Fruits, 3 Fats, 1 Dairy.

"Meals" are meant to give inspiration on what a colorful, balanced meal looks like. They are based off of my exchange plan but can be easily edited to fit yours!

"Recipes by Group" helps you fill in the gaps in your meal plan. For example, if you are missing 1 protein from your meal, click the protein tab under Recipes by Group.

"Recipes by Carb Count" sorts recipes by the number of grain exchanges it has. I originally created this option for diabetics, but found it is helpful for other readers too.